A Running Start

Eric Williams BPHE, CPT, CSCS Conditioning Specialist, Kinesiologist With the New Year right around the corner it may be time for everyone to start or update their workout routine and cardiovascular program. A recently published study suggests that next time you go for a run, it may be advantageous to look at your performance intensity. This study performed in Berkley, California by Paul Williams and colleagues examined the relationship of running intensity to levels of hypertension, hypercholesterolemia and diabetes. It was assumed that as running intensity increases, the levels of cholesterol, hypertension and diabetes would be inversely related and decrease. For the study, exercise intensity was categorized into three groups: light intensity (< 3 times resting metabolic rate), moderate intensity (3-6 METs), and vigorous intensity (> 6 METs). Although perceived intensity varied for each individual, the running intensity ranged between 6.5-12 min/mile. It was reported that faster running times were associated with greater cardiovascular benefits including lowered Body Mass Index and lower average blood pressure. The American College of Sports Medicine (ASCM) currently states that previous literature was unclear regarding the effect of exercise intensity on lowering blood pressure. This study has shown in both men and women that resting blood pressure does in fact decrease with increasing exercise intensity. For example, a run at a pace of 7 min/mile will yield better cardiovascular benefits than someone running at a pace of 8 min/mile. Interestingly, a few discrepancies were shown when comparing exercise intensity and Body Mass Index (BMI). Both men and women who had lean muscle mass and ran at faster intensities during their test runs were at a higher risk for diabetes, hypertension and hypercholesterolemia when showing a higher BMI and higher waist circumference than their peers. Additionally, with the exception of women with diabetes, the study was not able to conclusively define the association between running intensity and higher levels of abdominal adipose tissue (stomach fat). Increased levels of adipose tissue, specifically around the mid-section in both men and women, is directly related to higher levels of stress and risk for metabolic problems and disease. This can be prevented and reduced by increasing the volume (amount) of cardiovascular activity performed each week. Recommendations: Overall, lower incidence of hypertension, hypercholesterolemia and diabetes can be attributed to three primary characteristics. Firstly, check your exercise dose. Make sure that you are adhering to the minimum amount of exercise set by the ASCM. The ASCM recommends a healthy dose of moderate intensity exercise for 30 minutes, five days a week, or vigorous intensity exercise for 20 minutes at least 3 days a week. Yet it is recognized through this study that additional cardiovascular exercise will produce further health benefits. Secondly, increase your exercise intensity. Over the winter months it can be hard to run outdoors due to weather and road conditions. Some suggestions on how to increase the intensity of your workout while on a stationary machine include increasing the resistance by one or two levels, increasing the incline while on a treadmill or elliptical, or adjusting the number of strides/min of your gait cycle. Thirdly, strive to optimize your overall cardiorespiratory fitness. This is your overall state of cardiovascular health which is influenced by the above-mentioned factors, diet, and genetics. Although, we can’t control our genetic make-up, it is possible to push ourselves to eat healthier and work harder in the gym. This was a well-conducted study outlining the numerous associations between increased cardiovascular activity intensity and overall health. References: Williams TP. Relationship of running intensity to hypertension, hypercholesterolemia and diabetes. Medicine and Science in Sports and Exercise (2008); 40: 1740-1748.

 

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